American Fit Co Northwest – CrossFit Warm-up Row-ling Warmup: Round 1: Air Squats Round 2: Pushups Round 3: Calorie Bike Round 4: Burpees Build up to workout weight on Bench Press *15 Band Pull Aparts between each set Metcon Davey Jones’s Locker (Time) 30-20-10 Calorie Row 3-2-1 Lap Dumbbell Front Rack Carry 15-10-5 Bench Press...Read More
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